Welcome to this relaxation track.
Find a comfortable place to either sit or lie down and find somewhere where you won't be disturbed for around 15 or 20 minutes.
Don't listen to this track if you are operating machinery or doing anything that will require your undivided attention.
So just getting comfortable,
Allowing the chair or the bed or sofa to support you and taking some nice deep breaths,
Feeling your tummy expand as you take a deep breath in and then being aware of your tummy softening,
Relaxing down as you exhale.
So take some time now to take just a few of those nice deep breaths,
Settling into your comfortable position.
Take a few moments now to think about this relaxation and how you're hoping that it can help and support you,
Perhaps creating a sense of calm or peace within you,
Perhaps a sense of feeling more grounded and steady and so taking some more deep breaths and just focusing on your body for the moment and taking your attention down through your body all the way down to the soles of your feet and focusing your attention or taking your mind's eye all the way down there to the soles of your feet.
Just notice any sensations or feelings that you experience there in the soles of your feet,
Not passing any judgment on those places or sensations but really just noticing the soles of your feet and the different parts of the soles of your feet so you may experience a sense of your toes feeling cold or warm.
If your feet are flat on the floor you may experience or be aware of the floor beneath your feet.
You may also be aware of any footwear that you're wearing,
Socks,
Shoes,
Slippers.
You may even be aware of the skin on the soles of your feet.
You may be aware of the ball of your foot or even your heel.
So just whatever you notice,
Just take some time to notice those sensations without judgment and without trying to change them.
Again,
Just noticing what you notice and then slowly bringing your attention to the tops of your feet and again becoming aware of any sensations that you notice in the tops of your feet.
Continuing to breathe deeply and with each exhale just softening all those muscles,
Allowing the chair or the sofa or the bed to support you and now bringing your attention to your ankles,
The right ankle and then the left.
Just notice what you notice.
You may be aware of the bones in your ankles,
Clothing or footwear,
Temperature or other sensations.
Again,
Not passing any judgment on those but just noticing and being aware.
Breathing deeply and bringing your attention from your ankles up to the calves and again noticing what you notice in the back of your legs there and in the front of the shin.
Gently moving your attention now up to your knees and just becoming aware again of any sensations and what you experience in your knees.
Just allowing it to be as you breathe through this exercise.
Inhaling deeply,
Exhaling and softening and relaxing.
Moving your attention now to your thighs,
To the tops of your thighs.
Again,
You may be aware of clothing,
Temperature,
Your hands may be resting on your thighs and the backs of your thighs.
Perhaps aware of the chair below or the sofa supporting you.
Bringing your attention to your hips.
You may even notice some areas of discomfort,
Even pain.
Just bringing your attention to those areas as you breathe deeply and bringing your attention from your hips to your tummy or abdomen and just becoming aware of that area of your body.
You may be aware of the rising and falling of your tummy as you breathe in and out.
You may be aware of your back,
Perhaps it's comfortable,
Perhaps it's achy,
Perhaps you're aware of any bones there or in the front any organs.
Inside your tummy may gurgle.
You may be aware of clothing against your skin.
Just get curious and explore those sensations in that part of your body.
Bringing your attention now to your chest area and your back,
Your upper back.
I wonder what your experience is of that part of your body.
The rise and fall of your chest and the ribcage as you breathe in and out.
You may even be aware of the beat of your heart inside the chest cavity there.
And moving your attention now to your shoulders and once again noticing what you notice there in your shoulders.
The position,
Areas of comfort or discomfort,
Temperature,
Clothing against your skin.
And now moving your attention from your shoulders down your arms and your upper arms down to your elbows.
Just noticing anything in this part of your body.
Elbows,
Forearms and now your wrists.
Moving on to your hands,
To the back of your hands and to the palms and the fingertips.
And you may even notice a tingling sensation in those areas as you bring your attention to them.
Just being curious about what your experience is there and not trying to change it but just noticing.
Bringing your attention back up your arms,
Up to your shoulders and on to your neck,
To the back of your neck and up the back of your head.
Noticing anything there to the top of your head.
Just bringing your attention to these parts of your body as you continue to breathe deeply.
Breathing in and breathing out.
Slow and relaxed.
And now bringing your attention from the top of your head down to your forehead and your eyebrows.
Perhaps you notice you're frowning.
Perhaps your forehead and eyebrows feel heavy.
Just allowing it to be.
Bringing your attention down to your eyes and your eyelids and moving out to your ears and bringing your attention back to your face.
From your eyes to your cheeks and your nose.
All the way down to your mouth,
To your lips,
Your teeth,
Your tongue.
Breathing deeply and taking your attention down to your jaw.
Perhaps it feels heavy and even further down to your throat.
Nice deep breath in now and as you exhale just allow those shoulders and the jaw,
Head,
Arms,
Back and legs to just soften and get heavier.
And now I'd like you to take your mind's eye to that place in your body that feels most relaxed and most comfortable.
I don't know where that place is for you but you'll know.
So take your attention to that place now.
That may be your tummy,
Your hand,
It may even be your nose or your toes.
Just take your mind and your focus to that place there and I'd like you to take some time to think about the sensations that you experience in that place that let you know that that place feels comfortable and relaxed.
Perhaps it's warm or heavy.
It may be soft.
There may be tingling.
Maybe there's a coolness or there may even be a slight rhythmic pulsation in that place there.
So take some time now to notice what it is about that place there that lets you know how relaxed and comfortable it feels.
I'd like you now to take your attention to the centre of that place and as you do those relaxed comfortable feelings increase and intensify.
And the more you focus on this area the more those relaxing sensations increase and you notice that there's even a slight pulsating rhythm there that creates ripples,
Tiny waves that send those relaxing sensations from the centre of that place further and further out.
And you can notice that these relaxing ripples or waves begin to expand from that place there further and further into the body,
To the body,
Expanding more and more further and further into your whole body.
So that every muscle,
Every cell and every nerve fibre can begin to experience this relaxing comfortable sensation.
Focusing on those sensations and you notice right there in the centre there's also a bright light pulsates and expands with those comfortable feelings and expands through your whole body.
And this light and these comfortable sensations fill every cell,
Every muscle and nerve fibre in your body as you begin to experience this deep gentle relaxation and the comfort expands beyond the surface of your skin,
Taking the light with it so that those comfortable feelings and the light begin to expand out through the pores of your skin into the area surrounding your body.
So that your whole body becomes surrounded,
Even cocooned,
In this comfortable,
Bright,
Relaxing light.
Those sensations and that light continue to expand down through the soles of your feet,
Down deeper and deeper until they start to go into the ground like the roots of a tree,
Growing further and further down into the soil and like a tree's roots,
Searching for an anchor,
For stability,
For nourishment.
The roots go deeper and deeper,
All the way down.
That light going down further and further and the roots expanding further and further out so that you feel anchored and held,
Stable in the ground,
Just like a tree,
Safe,
Strong and stable.
And the nourishment from the earth below begins to travel back up through the roots,
Back up through the soles of your feet and through your body with the light,
Nourishing,
Comforting and stabilising every cell,
Muscle and nerve fibre in your body as the light and this nurturing feeling continues to move higher and higher and continues to expand out through the top of your head and up,
Stretching and reaching further and further up like the branches of a tree,
Expanding out and up,
Searching for more light and warmth up through the clouds and out into the universe above,
Feeling the warmth of the sun and the vast expanse of the universe and the peace filtering down through the leaves of the tree and the branches of the tree,
All the way down back into your body so that you feel held between the earth below and the universe above,
Anchored between both,
Feeling safe,
Nourished and nurtured and like a tree,
Stable in the ground,
You can also be flexible,
You can bend and move in the wind and there are aspects of life where you feel strong and stable but at the same time flexible,
To be able to move and flow with the comings and goings of life easily and gently and now that you're held here between the earth below and the universe and stars above,
Perhaps there's an area of your body or an aspect of your life that you would like to focus this light and nourishment and nurture on so that the light from above and the warmth from above can cleanse and even heal parts of your life that you no longer require and have perhaps served their purpose.
This may be physical healing,
Spiritual or emotional healing.
Take some time now to guide that light to any area in your life and your body that you feel would benefit from this healing and so before we come to the end of this relaxation,
You can take time now to complete this healing process,
Completing it in the knowledge that these healing comforting sensations and this bright light will continue to flow through your body at all times and at any time you wish to experience this comfortable nurturing feeling,
You can remember to take three deep breaths,
Focus the comfortable area in your body and just experience the expansion of those wonderful feelings again.
So taking time now to complete your healing journey for now,
Bringing your mind and body back to the room,
Bringing your attention back to the present moment,
Allowing normal comfortable body sensations to return,
Taking some nice deep breaths as I count from one to ten and when I reach ten you will have returned back to the room feeling refreshed,
Energised,
Grounded and revived.
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
Ten,
Nice big deep breath,
Eyes opened and back to the room feeling relaxed and refreshed.
